Chicken and Sausage Gumbo
This slow cooker recipe of classic Creole gumbo browns the flour in a skillet without fat so the final recipe has only 230 calories and 5 grams of fat per serving.
Ingredients
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1/3 cup all-purpose flour
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1 14-ounce can reduced-sodium chicken broth
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2 cups chopped cooked chicken breast or turkey breast (10 ounces)
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8 ounces smoked turkey sausage links, quartered lengthwise and sliced
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2 cups sliced fresh okra or one 10-ounce package frozen cut okra, partially thawed
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1 cup water
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1 cup coarsely chopped onion
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1 cup coarsely chopped red or green sweet pepper
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1/2 cup sliced celery
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4 cloves garlic, minced
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1 teaspoon dried thyme, crushed
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1/2 teaspoon ground black pepper
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1/4 teaspoon cayenne pepper
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3 cups hot cooked brown rice
Directions
1.
For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
2.
Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
3.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice. Makes 8 (3/4-cup) servings.
Nutrition information
Calories 230, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 48 mg, Sodium 425 mg, Carbohydrate 27 g, Fiber 3 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 1.5, Lean Meat 2.
Percent Daily Values are based on a 2,000 calorie diet
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